If you or a loved one is struggling with addiction or mental health, we can help. Request a call.
New Behavioral Health Treatment Facility Now Open!

Panic attacks can be terrifying and overwhelming, often striking without warning and leaving you feeling out of control. For those who experience them regularly, the fear of having another attack can be just as debilitating as the attacks themselves. Understanding what a panic attack is and learning strategies to overcome them is crucial for managing this condition. At Keys Behavioral Health, we offer specialized outpatient mental health programs designed to help you navigate and overcome panic attacks, allowing you to regain control of your life.

What Is a Panic Attack?

A panic attack is a sudden and intense episode of fear or discomfort that peaks within minutes. It’s often accompanied by a range of physical and psychological symptoms that can be overwhelming. These symptoms may include:

While panic attacks are incredibly distressing, it’s important to understand that they are not life-threatening. However, the fear and anxiety associated with them can significantly impact your quality of life if not properly managed.

What Causes Panic Attacks?

The exact cause of panic attacks isn’t always clear, but they can be triggered by a variety of factors, including:

How to Overcome Panic Attacks

Overcoming panic attacks requires a combination of immediate strategies to manage symptoms and long-term approaches to reduce their frequency and intensity. Here are some effective techniques:

  1. Practice Deep Breathing: Panic attacks often cause rapid, shallow breathing, which can increase feelings of fear and anxiety. Practicing deep, slow breathing can help calm your body’s fight-or-flight response. Focus on inhaling deeply through your nose, holding the breath for a few seconds, and exhaling slowly through your mouth.
  2. Use Grounding Techniques: Grounding techniques help you stay connected to the present moment and can reduce feelings of detachment or fear. One effective method is the 5-4-3-2-1 technique: Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
  3. Challenge Negative Thoughts: Panic attacks are often fueled by catastrophic thinking. When you feel a panic attack coming on, try to identify and challenge the negative thoughts contributing to your fear. Ask yourself if there’s real evidence for these thoughts or if they’re based on irrational fears.
  4. Stay Active: Regular physical activity can help reduce overall anxiety and prevent panic attacks. Exercise releases endorphins, which are natural mood boosters, and can help you manage stress more effectively.
  5. Avoid Triggers: If you know certain situations or substances trigger your panic attacks, it’s important to avoid them whenever possible. For example, reducing caffeine intake or avoiding certain stressful environments may help.
  6. Practice Mindfulness and Relaxation: Mindfulness meditation, yoga, and other relaxation techniques can help you stay calm and centered, reducing the likelihood of panic attacks.

How Keys Behavioral Health Can Help

At Keys Behavioral Health, we understand the challenges of living with panic attacks, and we’re here to help you overcome them. Our outpatient mental health programs are designed to provide comprehensive, personalized care that addresses both the immediate symptoms of panic attacks and the underlying issues that contribute to them.

Take the First Step Toward Panic Attack Relief

If you’re struggling with panic attacks, you don’t have to face them alone. At Keys Behavioral Health, we’re here to provide the support and treatment you need to overcome this challenging condition. Our outpatient mental health programs are tailored to meet your unique needs, helping you regain control of your life and move forward with confidence.

Contact us today to learn more about our programs and how we can help you manage and overcome panic attacks. Your journey to a calmer, more peaceful life starts here.

Contact Us Now!

When you're ready for recovery, there's no time to hesitate. Contact us today to begin a confidential conversation about your needs.

Take the First Step Towards Mental Wellness & Recovery

Tewksbury Facility

890 East Street Suite 5, Tewksbury MA, 01876Keys Behavioral Health, 890 East Street Suite 5, Tewksbury MA 01876Get Directions
National Quality Approval Seal of the Joint Commission
Copyright © 2025 Keys Behavioral Health. All Rights Reserved.
Privacy Policy
linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram